2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

LUNGE: BACK KNEE OFF THE FLOOR
Equestrian Riding Horse Pose
Ashva Sanchalanasana
(UHSH-vuh suhn-chuh-luh-NAHS-un-nuh)
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Padhayoragrai or Padayoragre (toes/feet)
How to Perform the Pose:
1. Begin in Intense Stretch Pose (Uttanasana), also known as Full Forward Bend Pose. Engage your
mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale and bend your knees enough for your fingertips to touch the floor on the sides of the feet.
3. Exhale as you step your left foot to the back, keeping your toes curled in, your left knee off the
floor and keep your left leg strong and straight. Make sure your right knee is on top of your right
ankle to prevent wear and tear on your knee joint.
4. Rest your torso on your right thigh. Inhale as you lengthen your spine, stretching your body in two
opposing directions: crown of the head moving to the front and the heel of the right foot pushing to
the back. You can look at the toes of the right foot.
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
6. Exhale as you step your left foot to the front in line with your right foot, and repeat on the other
side.
Modification: back knee off the floor, fingertips off the floor on either side of the front foot
ashva sanchala = horse, riding posture